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      03-24-2011, 09:10 AM   #1
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How to gain weight?

hi all,
i need help. i am 6'1 tall, weigh 15LBS, i know i am under weight,how do i gain weight? using protien shakes or weight gainers besides doing workout?

please help?


Thanks
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      03-24-2011, 09:12 AM   #2
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15LBS?!?!?! :P you mean 150?
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      03-24-2011, 10:21 AM   #3
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for me when i bulk i find it easiest to not eat as clean.
you need calories, though i avoid sugars and eat whole foods with lots of protein.
triple baconators are close to 1000calories, double cheeseburgers from mcdonalds are over 400 calories.
thrown those in as snacks and stay with it, you will pack on weight.
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      03-24-2011, 10:22 AM   #4
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i mean 150 LBS, LOL
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      03-24-2011, 10:22 AM   #5
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How old are you?
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      03-24-2011, 10:29 AM   #6
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Do as Rip says, drink a gallon of milk a day, You'll put on the lbs quick. Just make sure your squatting and doing your deads!
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      03-24-2011, 10:31 AM   #7
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im 40
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      03-24-2011, 10:36 AM   #8
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Milk
Icecream ( I prefer EDY's Peanut Butter Cup or similar)
PB&J Sandwiches

Those are the most cost effective ways IMO.

The big thing is that you will need to convert all of these calories in to muscle making energy which is great if you are getting ample protein, amino acids, etc. There is a lot that goes into putting on weight (in the right places). If not then all that it will do his put a fat chin and fat belly on you. Unfortunately fat does not disperse evenly throughout the body. You will just end up being a thin guy with a gut if you don't do some sort of weight training.
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      03-24-2011, 11:01 AM   #9
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eat plenty in that way you can gain more weight. Always sleep at the right time. Avoid to much alcoholic drinks and dont exercise. LOL. Just kidding
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      04-07-2011, 05:28 PM   #10
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Quote:
Originally Posted by Soomro View Post
hi all,
i need help. i am 6'1 tall, weigh 15LBS, i know i am under weight,how do i gain weight? using protien shakes or weight gainers besides doing workout?

please help?


Thanks
It's simple.
You obviously have a very high metabolism.

You need to consume more calories than you burn.
The easiest way to see what you burn is to go to a nutritionist to be examined. They will take a few tests and be able to determine your average calorie burn per day (excluding workouts).

If you're 6'1'', 150lbs and 40 years old, I guarantee you will have to eat at least 3500 calories a day to gain weight.

Youll want to limit your workouts to less reps, heavier weight. Allow some time before each set so that you body recovers. The more intense your workout is, the more calories you will burn.
So many people go to the gym, do crazy workouts, then have a protein shake and expect to gain weight. You'll get stronger, no doubt, but if you don't eat you will maintain if not lose weight.
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      04-07-2011, 05:30 PM   #11
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Quote:
Originally Posted by JHOOPS2 View Post
Milk
Icecream ( I prefer EDY's Peanut Butter Cup or similar)
PB&J Sandwiches

Those are the most cost effective ways IMO.

The big thing is that you will need to convert all of these calories in to muscle making energy which is great if you are getting ample protein, amino acids, etc. There is a lot that goes into putting on weight (in the right places). If not then all that it will do his put a fat chin and fat belly on you. Unfortunately fat does not disperse evenly throughout the body. You will just end up being a thin guy with a gut if you don't do some sort of weight training.
that plus 3 protein shakes a day. gain like nothing
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      04-08-2011, 11:18 AM   #12
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fail answers.

eat like shit if you want bad weight, eat 2500-4500 calories a day (although that total depends on your metabolism)

eat good calories, large amounts of protein, 30g of carbs a meal (so fat storage is minimal, carbs = high glycemic index's), take a daily vitamin, weight gainer will help strongly to get your calories up
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      04-08-2011, 11:33 AM   #13
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Quote:
Originally Posted by Soomro View Post
im 40
The grass is always greener on the other side. I've had issues about my weight too, and whenever i bring this up to my "bigger" friends they laugh and tell me im crazy to want to gain weight. The best thing you can do to add more mass is to eat a higher protein diet, and increase your carb intake. You have to eat more pastas, and meats. Don't eat fast food, stick to quality food that are organic/ kosher. You don't want to pollute your body with hormones and crap. Stay away from sugars, and junk food. Don't drink Soda, and most importantly start lifting weights. You will put on mass that you'll be happy about, verse weight that'll sit in your tummy.
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      04-08-2011, 12:45 PM   #14
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low reps, high weight. Lots of lean proteins (grilled chicken, tuna, salmon, turkey, talipia).

Don't overtrain! 2 sessions a week should be good.
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      04-08-2011, 01:12 PM   #15
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I was in similar position as the OP. 26yrs, 167lbs 6'1".

Eat and Eat but nothing happens. Forget about all these protein shake and calorie count and BS!

My new plan is to eat 4 or 5 meals.
Breakfast (7:30AM) - fired sausage, 2 boiled eggs, chocolate milk and apple.
Early Lunch (11:30AM) - BBQ Chicken sandwich a full glass of water
Lunch ( 4PM) - Rice and beans with chicken, and a full glass of water
Dinner (6:30PM) - Pasta and beef, 2 full glasses of water.
**Optional Late Dinner (10PM) - Boiled plantain and stew, full glass of water.

I go to gym Mon, Tue, Wed and Thur (45min each day)
I have gained lots of weight (muscle especially)
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      04-08-2011, 01:13 PM   #16
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im well over 175lbs now , not sure because i dont like weighing myself
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      04-08-2011, 02:46 PM   #17
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I have a bit of a different take on this as someone closer to 50 than 40. The OP is 40, not ancient but not a young guy either. As such his approach needs to be different.

Gaining "weight" is easy, gaining quality weight isn't, especially as we get older. At 40 eating a bunch of crap isn't healthly (not that it really is at any age). He may have a high metabolic rate but that's no promise he has a high protein metabolism or high natural androgen level where those excess calories are going to go mostly to muscle and not fat (assuming he has an appropriately designed weight program). Adding extra fat at his age is just going to convert more T to estrogen anyway--a very bad idea.

Sure, when you're younger and at max T levels, max GH levels, and very good insulin sensitivity you can pound down the crap, or simply eat a lot more "clean" food (lots of positive calorie load) and get pretty darn good results. It's a calories game when you're younger. But as we age that approach isn't as effective unless you're counting belly fat.

At his age, the most a guy with a good conjugate periodization weight training program can expect to gain is 1-2 pounds or so of muscle a month along with about a half pound of fat. Maybe a bit more if untrained, but if they've been using a decent (but static) program and mix it up with something new. And I'm talking natural here, not super supplements. Gaining 3-4 lbs./month is a better idea--along with monitoring to make sure the "weight" gained isn't just excess fat.

I'd recommend setting a goal of 1 lb/week of with checkpoints at the 2 week point for bodyfat. Weight will actually go up pretty quickly (water) if you add more calories especially carbs. Have to watch bodyfat levels though--if those go up to fast cut back on the calories. Bodyfat will go up, but should be kept in check so that the weight gained doesn't turn out to be a bunch of fat. It's easy to feel like you're gaining and then bam you have to diet. Ask me how I know: I got up to 216 at one point "bulking". Oh, I gained weight and my strength went way up--nice 450 lb deads for reps--but so did my bodyfat levels. Rather be 195 and somewhat lean and rep 400 than porky and 450. Not healthy to carry that fat at my age either.

Rather than just using heavier weights try a method where you lift heavy, then lighter on other days. Joints don't like a heavy pounding all the time. Progression is the key. Lighter weight but more total reps this week than last is progression. More sets is progression. More weight (rep x weight) is progression. Or on heavy days a bit more weight or again more reps than last time. As long as you ask the body to do more of something in terms of total weight lifted that's progression. Progression over 3 weeks (doing a bit more this week than last week) works well, then ease of week 4, back on it again week 5 (new week 1). This keeps overtraining (neurological and physical) at bay.

Personally, I like training more frequently with fewer sets than a "leg day" or "chest" day approach with 10-12 sets of this, that, and the other movement pattern. Rather, break up the movement patterns on various days and use various rep schemes. Heavy low rep squats on Monday for 24-30 reps followed by lighter high rep leg press or bulgarian squats on Thursday for 36-60 reps and maybe some box jumps or explosive work if you can recover well enough. Heavy DB bench on Monday in the 24-30 rep range, some weighted pushups in the 30-60 rep range for sets of 12 to 15 reps on Thurday with some explosive work built in for grins. Same total work in a week, but split up, and heavy/light which IMO helps us older guys recover and still stimulates growth.
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      04-08-2011, 02:53 PM   #18
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Quote:
Originally Posted by Whostheboss View Post
im well over 175lbs now , not sure because i dont like weighing myself
how long have you been doing this? or how long have you been working out?
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      04-08-2011, 03:09 PM   #19
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Quote:
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how long have you been doing this? or how long have you been working out?
i started last Spring, by Christmas i saw a huge result. i ignored weighing myself, didnt look in the mirror didnt ask anyone. i just closed my eyes and ate 4 - 5 (Healthy) meals everyday.
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      04-08-2011, 03:26 PM   #20
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i put on 15 lbs of mostly muscle in three months by adding an extra 1000 calories a day of mostly whole foods and lifting heavy.
went from 185-200, now I am cutting down to 165 for a powerlifting meet, lol, cant wait to put it back on..

Last edited by smokinHawk; 04-11-2011 at 07:34 AM.
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      04-08-2011, 03:34 PM   #21
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Quote:
Originally Posted by Whostheboss View Post
i started last Spring, by Christmas i saw a huge result. i ignored weighing myself, didnt look in the mirror didnt ask anyone. i just closed my eyes and ate 4 - 5 (Healthy) meals everyday.
im doing that now plus 2 shakes.. i cant gain worth anything. only 19 tho that could be the problem ive gained 14 lbs in about 4 months.
i wish i could gain like you. lol
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      04-08-2011, 08:16 PM   #22
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im doing that now plus 2 shakes.. i cant gain worth anything. only 19 tho that could be the problem ive gained 14 lbs in about 4 months.
i wish i could gain like you. lol
yea its called stop eating like a bird
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